Cajun Snoek

Serves 4 

1 Serve = ½ Protein + 1 Veg + 1 Fat + 1 CC 
Good Choice Recipe

Prep: 15 min                                                                  Cook: 25 min

360 Snoek                                                                    20ml Weigh-Less Virgin Olive Oil                                200g onion, chopped                                                  15ml (1tbsp) garlic, chopped                                          350g fresh tomatoes, chopped                                    1 green pepper, chopped                                              60g celery, chopped                                                    Cajun Spice

First of all, bone and skin your fish and cut into bite – size pieces. In a frying pan over high heat, cook onions, celery, green pepper and garlic in the oil for about 4 -5 minutes until the onions start to brown, and then add tomato and spice. Reduce heat and simmer for 8 – 10 minutes. Add the snoek and cook for another 6 – 8 minutes until fish flakes with fork. This stew can be served over or with rice from daily allowance.

Ready in

35 min

Fish Kebabs

Serves 4

1 Serve = 1 Protein + 1 Veg + 2 Fat
Good Choice Recipe

Prep: 25 min
Cook: 15 min

280g Mackerel steaks, cut into squares
100g pickling onions
100g cherry / cocktail tomatoes
100g button mushrooms
1 large green pepper, cut into chunks

Marinade

60ml white wine
60ml) olive oil
salt and pepper
1 tsp dried 
oregano

Thread pieces of fish onto skewers, alternating with the onions, tomatoes, mushrooms and green peppers. Place the prepared skewers in a large shallow dish. Pour the marinade over the skewers and leave to marinate at room temperature for about 2 hours, turning occasionally. Preheat the grill to high. Remove the skewers from the marinade and place them under the grill. Cook for about 12 – 15 minutes, basting the kebabs occasionally with marinade turning them frequently or until the fish flakes easily. Serve the kebabs immediately on a warm serving dish with rice from daily allowance.

Tip: Sprinkle the mushrooms with lemon juice to preserve the light colour.

Ready in

35 min

Poached Trout with Herbs


Serves 4

1 Serve = 1 Protein 
Best Choice Recipe 

Prep: 10 min
Cook: 10 min

400g rainbow trout
salt and pepper
60ml (4 tbsp) parsley chopped
10ml (2 tbsp) dried thyme
8 slices of lemon
30ml white wine

Wash and clean the trout, but don’t remove the head. Place in a large, deep frying pan. Season with salt and pepper. Sprinkle with parsley, thyme and lemon. Pour in the wine and enough water to cover the fish. Bring to simmering point and simmer for 
6 minutes. Once the rout is cooked, lift out and place on an absorbents kitchen towel for a few minutes. Serve with a bed of rice from daily allowance.

Ready in

20 min

Spicy Fish Slices

Serves 4

1 Serve = 1 Protein + 2 fat
Best Choice Recipe

Prep: 10 min
Cook: 25 min

600g cod or hake fillets
5ml salt
5ml turmeric
5ml chili powder
90ml olive oil
Coriander sprigs to garnish

Cut the fish into 2cm slices and spread it out in a shallow dish large enough to hold all the slices in a single layer. Mix the salt and spices in a bowl. Stir in enough water to make a tick paste. Rub the paste into the fish, cover and leave to marinate for 1 hour. Heat the oil in a large frying pan. Add as much of the spiced fish as possible, but do not over fill the pan. Fry the fish for 5 – 10 minutes, until golden-brown all over, then remove from the pan with a slotted spoon. Drain on absorbent paper towel and keep hot while cooking the rest of the fish. Garnish and serve hot, with rice or a small salad, if preferred.

Ready in

35 min

Fruity Grilled Fish 

1 Serve = 1½ Protein + 1 Fat

Serves 4

Best Choice Recipe

Prep: 15 min

Cook: 45 min

  

900g  haddock fillets

20ml (1¾ tbsp) olive oil

45ml (3 tbsp) Weigh-Less chutney

30ml (2 tbsp) fresh coriander, chopped

5ml (1 tsp) ground ginger and garlic

10ml (2 tsp) lemon juice

15ml (1 tbsp) fresh black peppercorns

Salt to taste

 

Combine the oil, chutney, ginger, garlic, coriander and lemon juice in a bowl.  Season the fish with the oil mixture, salt and peppercorns. Place the fish in a non-stick oven tray and grill until fish flakes easily when tested with a fork.  Serve with rice from your daily allowance.

Ready in

60 min

Pan Fried Hake with

Mustard Sauce

Ready in

15 min


Serve = 1 Protein + ½ Fat + ¼ CC + ¼ Milk
Serves 4
Good Choice Recipe

Prep: 10 min

Cook: 15 min

560g hake fillets 
15ml olive oil
salt and pepper
2 small leeks, finely chopped
5ml crushed garlic
20g cake flour
5ml English mustard (can add up to 20ml 
depending on your taste buds)
125ml stock (fish or vegetable)
175ml low fat plain yoghurt 
25ml brandy (optional to leave out if you prefer)
salt and freshly grounded black pepper

Coat the hake with oil and season. Grill for 10 minutes on each side.Transfer the fish to a heated plate and keep warm. Fry the leeks and garlic in a little oil until soft. Remove from the heat and stir in the flour, mustard, stock and yoghurt. Stir over high heat until the sauce is smooth and thick. Add the brandy and season with salt and pepper. Pour the sauce over the fish and serve with lemon wedges and serve with carbs and steamed vegetables from your daily allowance.

Spicy Crab 'n Rice

Ready in

45 min

1 Serve = 1½ Complex Carb + 1 Fat + 1  Protein + 1½ Veg

Serves 4

Better Choice Recipe

 

Prep: 15 min

Cook: 30 min

 

420g  cooked rice

20ml (1½ tbsp) olive oil

3 cloves garlic, chopped

1 green pepper, chopped

480g canned tomatoes, pulped

15ml (1 tbsp) fresh parsley, chopped

500g crab sticks, sliced

5ml (1 tsp) red pepper flakes

200g onion, chopped

1 bay leaf

Salt and black pepper

 

Heat the oil in a non-stick saucepan; add the garlic, pepper, onion, pepper flakes, bay leaf and sauté for 2 minutes. Add the tomato, parsley and simmer over low heat for 5 minutes. Add the crab meat and simmer over low heat for a further 10 minutes. Season with salt and black pepper. Serve the crab with a serving of cooked rice.

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the healthy way

the Weigh-Less way."

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